Novar Sports Physio

Novar Sports Physio Sports Injuries | Neck and Back Pain | Tension Headaches | Arthritic Pain | Tendon and Overuse Injuries | Joint and Muscle Injuries | Post-operative Rehab

22/05/2026

Stronger Ankles = Better Performance! 🦶💪

If you run, jump, or just spend a lot of time on your feet, your calves are your primary shock absorbers. The Leaning Single-Leg Calf Raise is one of the most effective ways to build "bulletproof" ankles and support your Achilles tendons.

Why the "Lean" matters:
✅ Better Load: Leaning forward changes the angle of resistance, making the calf work harder through the full range.
✅ Tendon Health: Controlled eccentric (lowering) movements are the gold standard for recovering from Achilles issues.
✅ Balance Power: Training one leg at a time fixes imbalances you didn't even know you had!

The Challenge: Try 3 sets of 15 reps on each leg. If one side feels significantly harder, you’ve found a weakness to work on!

Save this for your next leg day or pre-run warmup! 📌

18/05/2026

Move better in every direction! 🔄💨

Life doesn't just happen in a straight line, so why should your workout? The Lateral Shift Woodchop is the ultimate functional move for building strength in the "frontal plane" (side-to-side).

Whether you’re a tennis player, a busy parent, or just looking to improve your balance, this move builds the coordination your body needs.

Why it’s a Physio favorite:
✅ Dynamic Balance: Trains your brain and body to stabilize during weight shifts.
✅ Core Power: Builds "diagonal" strength through the obliques and back.
✅ Hip Mobility: Improves the range of motion in your adductors and glutes.

The Pro-Tip: 💡 Imagine you are pulling a seatbelt across your body. Keep your arms long and let your midsection do the heavy lifting!

Try 3 sets of 10 per side and feel the difference! 🚀

13/05/2026

Struggle with balance? Try this! ⚖️

If you feel unsteady on uneven ground or want to improve your running stride, the Reverse Lunge to Knee Drive is a game changer. It forces your standing leg to stabilize while your core works to keep you upright.

The Breakdown:

🔹 Step Back: Sink into a controlled lunge.

🔹 The Drive: Explosively bring that back knee up to your chest.

🔹 The Pause: This is the most important part! Hold for 1 second at the top to find your "inner statue."

Why we love it: It builds "functional" strength—the kind you actually use in real life when you're walking or climbing stairs.

Tag a friend who needs to work on their balance! 👇

11/05/2026

Level up your core game! 🚀

Standard crunches are okay, but if you want a core that supports your spine and improves your shoulder mobility, you need to add the Overhead Reach.

The Secret Sauce:

1. The Twist: Rotates the obliques.

2. The Reach: Challenges your core to stay still while your center of gravity changes.

Physio Check: 🧐 Are you following the ball with your eyes? If your head stays still while your body moves, you’re missing out on the full spinal rotation benefit!

Save this post for your next gym session! 📌

10/05/2026

The "Tabletop" Challenge 🧩

This looks easy until you try it! The Stability Ball Pullover is the ultimate test of "anterior chain" control—basically, your ability to keep your ribs down and your glutes squeezed while moving your arms.

Watch for:

🚫 The "Banana Back": Don't let your lower back arch as the weight goes overhead!

✅ The Bridge: Keep those hips high! Imagine your body is a flat table from your knees to your shoulders.

The Result: A stronger back, more stable shoulders, and glutes that actually do their job.

Drop a "🔥" if you’re going to try this one!

08/05/2026

Fix Your Posture with the Lawnmower Row! 🦾🚣‍♂️

Do you spend all day hunched over a desk or steering wheel? The Single-Arm Dumbbell Row is one of the best ways to "open up" the chest and strengthen the muscles that keep your shoulders back and healthy.

Why we prescribe it:
✅ Shoulder Blade Health: Improves how your scapula moves, which is vital for overhead reaching.
✅ Back Support: Stronger upper back muscles mean less strain on your neck and spine.
✅ Safe Lifting: Using a bench for support protects your lower back while you build strength.

Physio Pro-Tip: 💡 It’s not about how much weight you lift; it’s about the squeeze at the top. Focus on moving your shoulder blade first, then your arm.

Save this post to add some "pull" to your next gym session! 📌

06/05/2026

The best core exercise you’re NOT doing... yet! 🛑✋

Meet the Pallof Press. Unlike sit-ups or crunches, this exercise is about Anti-Rotation.

In the real world, your core’s main job is to prevent unwanted movement and protect your spine. Whether you’re carrying heavy groceries or swinging a golf club, you need anti-rotational strength!

How to nail it:
✅ Stay Square: Don't let the cable win! Keep your chest and hips pointing straight ahead.
✅ The Slow Press: Push the handle out slowly. The further the weight is from your body, the harder your core has to work.
✅ Brace Everything: Squeeze your glutes and "knit" your ribs down.

Physio Pro-Tip: 💡 If you’re doing this at home, a resistance band looped around a sturdy door handle or bedpost works perfectly!

Have you tried this one before? It’s harder than it looks! Let us know in the comments. 👇

06/05/2026

Stop skipping the Bulgarian Split Squat! 🍑🔥

Think of this as the "love-to-hate" exercise of the physio world. Why? Because it’s one of the most effective ways to fix muscle imbalances and build serious hip stability.

If you’ve been feeling "wobbly" during your runs or want to strengthen your knees, this one is for you.

How to do it like a pro:
✅ The Setup: Place your back foot on a chair or bench. Keep your feet hip-width apart (don't stand on a tightrope!).
✅ The Drop: Lower your back knee toward the floor. Keep that front shin vertical.
✅ The Lean: A slight forward lean in your chest is the "secret sauce" for better glute engagement.
✅ The Drive: Push through your front heel to stand back up. Feel the burn? That’s progress.

Physio Pro-Tip: 💡 Focus on a spot on the floor 2 meters in front of you to help with balance. If you're still shaky, hold onto a wall for a little extra support!

Which leg feels stronger for you? Let us know in the comments! 👇

🟢 Physiotherapist – Part-Time or Full-Time (3+ years experience)Western Suburbs, AdelaideI’m looking for an experienced ...
09/02/2026

🟢 Physiotherapist – Part-Time or Full-Time (3+ years experience)

Western Suburbs, Adelaide

I’m looking for an experienced private practice physiotherapist to join me at Novar Sports Physio as the second physio in the clinic.

This isn’t a replacement role or a corporate clinic job.

You’ll be growing the clinic alongside me, with dedicated admin/reception support so you can focus on being a physio.

This role will suit you if you:
✅ Have 3+ years private practice experience
✅ Live in or near Adelaide’s Western Suburbs
✅ Are confident treating independently
✅ Enjoy sports, gym-based rehab, and active clients
✅ Value mentoring, autonomy, and high clinical standards
✅ Want to be part of a small, growing clinic where your input genuinely matters

🚫 This role is not suitable for new graduate physiotherapists.

What the role looks like:
• Part-time or full-time, depending on the right fit
• Approx. 25–38 hours per week, flexible
• You’ll be the second physio, working directly with me as the owner
• Supported by admin/reception staff — no juggling phones, bookings, or payments
• Your caseload is built progressively, with support
• Mix of musculoskeletal, sports, and active lifestyle clients
• Purpose-built rehab gym
• Supportive, down-to-earth clinic culture
• Long-term opportunity as the clinic continues to grow

If you’re an experienced physio who enjoys doing good work, continuing to learn, and being part of building something — this could be a great fit.

👉 If this sounds like you, you’re welcome to either send me a DM for a confidential chat, or apply directly via the job page on our website (link below).

https://www.novarsportsphysio.com.au/physio-position-available

Not all knee pain in runners is the same.Here’s when it might be your meniscus:🏃‍♂️ swelling after longer runs🏃‍♂️ pain ...
05/12/2025

Not all knee pain in runners is the same.
Here’s when it might be your meniscus:

🏃‍♂️ swelling after longer runs
🏃‍♂️ pain during twisting or deep bending
🏃‍♂️ clicking or catching
🏃‍♂️ downhill running feels uncomfortable
🏃‍♂️ pain returns quickly when you increase volume

If this sounds familiar, you might be dealing with a meniscal issue — and the sooner you get clarity, the sooner you get back to running pain-free.

👉 Comment RUN if you want our running return checklist
👉 Share with a running buddy

Address

2/440 Tapleys Hill Road
Henley Beach, SA
5024

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 6pm
Wednesday 9am - 5pm
Thursday 9am - 6pm
Friday 11am - 5pm
Saturday 9am - 12:30pm

Telephone

+61872265871

Website

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